derrick's training log

[xerref]

Wa, guess hougang clubfitt is not bad after all.

 

[derrickgyn]

Wa, guess hougang clubfitt is not bad after all.

Just happened to be suay and met the wrong PT on the wrong day ba. Bishan CF is pretty chill actually. I'm just damn unlucky lol.

 

[CallmeZen]

Side track a bit, you gym @ hougang club fitt?

 

[derrickgyn]

25/10/13
Leg extensions 77kg x15/15/15/15
1 leg bent over 1.5 hamstring curl 60lbs x10/8/8 50lbs x8
DB lunges 8kg x10/10/10/10
DB goblet squat 16kg x15/15/15/15
Front squat 40kg x5/10/10/10
Partial leg press half a stack x30/30/40/60

Pulled my lower back on my back day, can't really do much. This was all I managed without banging up my back. Lunges are surprisingly lower back friendly.

 

[frostbyte88]

25/10/13
Leg extensions 77kg x15/15/15/15
1 leg bent over 1.5 hamstring curl 60lbs x10/8/8 50lbs x8
DB lunges 8kg x10/10/10/10
DB goblet squat 16kg x15/15/15/15
Front squat 40kg x5/10/10/10
Partial leg press half a stack x30/30/40/60

Pulled my lower back on my back day, can't really do much. This was all I managed without banging up my back. Lunges are surprisingly lower back friendly.

Not when they get heavier and you have to deadlift the weight up

 

[derrickgyn]

Not when they get heavier and you have to deadlift the weight up

Haha thats why I pre exhaust first

 

[derrickgyn]

25/05/13 PM session
Db lunges 12kg*10/10/10/10/10/10 10kg*10/10/10/10
Leg extensions 64kg*12/12/12/15
Front squat 40kg*10/10/10/15

 

[derrickgyn]

26/05/13
Incline bench press 95kg x3/3/3/3/3 (PR)
Overhead press 65kg x5, 70kg x5/4/5/5/4 (PR)

 

[derrickgyn]

27/05/13
Seated DB press 20kg x15/15/11/8
Low incline squeeze press 14kg x12/12/12/12
Low incline DB press 20kg x12/12/12/12
Low decline DB press 18kg x15/15/15/15
Seated partial DB press 14kg x20/17/16
Seated overhead DB tri extension 14kg x20/17/16/15
Rope tricep extension 60lbs/50lbs/40lbs/30lbs x20/15/15/16

 

[ranmaru1987]

25/10/13
Leg extensions 77kg x15/15/15/15
1 leg bent over 1.5 hamstring curl 60lbs x10/8/8 50lbs x8
DB lunges 8kg x10/10/10/10
DB goblet squat 16kg x15/15/15/15
Front squat 40kg x5/10/10/10
Partial leg press half a stack x30/30/40/60

Pulled my lower back on my back day, can't really do much. This was all I managed without banging up my back. Lunges are surprisingly lower back friendly.

how do u know if u pulled your lower back and usually how long does it take to recover?

 

[derrickgyn]

how do u know if u pulled your lower back and usually how long does it take to recover?

If you are asking it probably means you have never pulled a muscle before haha. It makes my lower back extremely tight..i cant bend over or lift up my legs to wear my pants for example, without wincing in pain. It took me 3, 4 days to get better.

 

[ranmaru1987]

If you are asking it probably means you have never pulled a muscle before haha. It makes my lower back extremely tight..i cant bend over or lift up my legs to wear my pants for example, without wincing in pain. It took me 3, 4 days to get better.

haha.. i hope i will never ever pull a muscle.. i also experiencing a little pain on my lower back.. just very slightly.. it only hurts a little when i bend very far backwards or bend very far forward.. other than that it doesnt hurt at all.. and its only on my right lower back.. i wonder what is the problem..

 

[galapogos]

Not when they get heavier and you have to deadlift the weight up

Shouldn't be a problem mah. You should be able to deadlift way more than you can lunge. It's only once per set anyway.

 

[frostbyte88]

Shouldn't be a problem mah. You should be able to deadlift way more than you can lunge. It's only once per set anyway.

Getting tougher for me. It's harder when you have to get into position, a lot of movement and effort to prevent the weight from swinging vs a deadlift. Im doing stationary lunges with 110lbs per hand, usually drained after my 5 reps and have to put the weight down to rest before doing the other leg. Maybe im just weaksauce. haha.

 

[derrickgyn]

28/05/13 AM session
Weighted pullups +40kg x4/3/2 +35kg x3/3
Bent over BB rows 105kg x5, 100kg x5/5 105kg x5/5/5
BW wide grip pullups 12/12/12/10/9

Sigh pullups dropped from last session, workouts becoming increasingly unpredictable. Measured my arms and they are the exact same size as they were since last year. WTF..

 

[rockstarz]

28/05/13 AM session
Weighted pullups +40kg x4/3/2 +35kg x3/3
Bent over BB rows 105kg x5, 100kg x5/5 105kg x5/5/5
BW wide grip pullups 12/12/12/10/9

Sigh pullups dropped from last session, workouts becoming increasingly unpredictable. Measured my arms and they are the exact same size as they were since last year. WTF..

Bro not easy to add meat. It took me 1 year to add one inch, then another year to add 1/4 inch zzzz , after that stopped Liao haha

 

[galapogos]

Bro not easy to add meat. It took me 1 year to add one inch, then another year to add 1/4 inch zzzz , after that stopped Liao haha

We're talking about arms here right? *ahem*

 

[frostbyte88]

We're talking about arms here right? *ahem*

I guess some things are harder to add inches to than others... lol

 

[derrickgyn]

Wah..how did my thread become...

28/05/13 PM session
BW wide grip pullups 17/12/10/8
1 arm BB row 17.5kg x15/15/14/15
Seated cable row 86kg x12/12/12/12
1 arm DB row 20kg x17/18/18/20
Bent over BB rack row 40kg x10/15/15/15 45kgx15

 

[derrickgyn]

29/05/13
Incline bench db curl 20kg*4/4/4 18kg*5/5/4
Db preacher curl 14kg*5/5/5
Bb curl 20kg*12/12/12
Ez bar db curl 10kg*10/9/9